The changes are part of a A$1.1 billion coronavirus health funding package, announced yesterday, which includes A$74 million for mental health support services, including Kids Helpline, Beyond Blue and Perinatal Anxiety & Depression Australia.

But the uncertainty and instability around coronavirus has the potential to exacerbate existing anxiety and depression and contribute to the onset of new mental health problems.

So what are some of the signs your mental health might be declining during the pandemic? And what can you do about it?

What are the signs of anxiety and depression?

Mental illness results in physical changes as well changes in thinking, feelings and behaviours.

Anxiety

Common physical signs for anxiety include increased heartbeat or butterflies in the stomach.

People might think they’re unable to cope, and may feel scared, restless, or stressed out.

Behavioural signs might include avoiding people or withdrawing, or being agitated, aggressive or using substances.

Even in the absence of a mental illness, many people will experience some of these symptoms during the pandemic.

Depression

Common physical changes for depression might be changes in sleep, appetite or energy.

Emotional effects might include changes in mood, motivation or enjoyment. People might have difficulty concentrating, or experience hopeless or critical thoughts, such as “nothing will get better.”

Behavioural signs might include withdrawing from people or activities, substance use or poorer performance at work or school.

Again, many people who don’t have clinical depression will experience some of these symptoms during the pandemic. You might be feeling stressed, worried, fearful, or ruminate over negative thoughts.

These thoughts and feelings can be difficult to manage, but are normal and common in the short term. But if symptoms last consistently for more than a couple of weeks, it’s important to get help.

What steps can you take to improve your mental health?

The American College of Lifestyle Medicine highlights six areas for us to invest in to promote or improve our mental health: sleep, nutrition, social connectedness, physical activity/exercise, stress management and avoiding risky substance use.

1. Sleep

Lack of sleep, or poor quality sleep, can contribute to poorer mental health.

Keeping to your usual sleep routine even when your daily life has been disrupted is helpful. Aim to get seven to nine hours of sleep a night.

You might need to find different ways of exercising, such as running, walking or tuning into an online class, but try to make physical activity an enjoyable and rewarding part of your daily routine while at home.

Scheduling physical activity at the end of your “work day” can help to separate work from your personal life when working from home.

5. Stress management

It’s important to be able to recognise when you’re stressed. You might have feelings of panic, a racing heart or butterflies in the stomach, for example. And then find ways to reduce this stress.

Spending time outdoors has also been shown to reduce stress. So consider spending time in your backyard, on your balcony or deck, or if possible, take a greener route when accessing essential services.

Talking about your experiences and concerns with a trusted person can also protect your mental health.